Running is the ideal sport for losing weight because it helps you burn more calories and lose weight faster. This weight loss training plan shows how it’s done!
If you are not a fan of a strict diet but would like to lose a few kilos? Then running is the perfect sport for you, complementing a healthy diet.
With the 12-week weight loss training plan, you can quickly reach your desired weight with a bit of discipline and increase your daily calorie consumption.
To train with the weight loss training plan.
The training plan specifies week by week with which intensity and the temporal extent you should train to lose weight. The individual terms mean the following:
- Light jogging: You can still have a relaxed conversation while running.
- Medium jogging: You run a little more briskly and focus on clean breathing.
- Light Nordic walking or cycling: Relaxed Nordic walking or biking where you can still have a good conversation.
- Fat metabolism run: Loose endurance run at 60 to 70 percent of your maximum heart rate.
- Tempo change run: Vary between brisk and slower running sections.
- Interval Run: Build-in periodic intervals of increasing speed by going faster and faster for short periods.
| 1st week | training session | Duration |
|---|---|---|
| Monday | Light jogging | 45 min |
| Wednesday | Light jogging | 45 min |
| Thursday | Light jogging | 45 min |
| Saturday | Light Nordic walking | 60 min |
| 2nd week | Training session | Duration |
| Monday | Light jogging | 45 min |
| Wednesday | Light jogging | 45 min |
| Thursday | Medium pace jogging | 45 min |
| Saturday | Light Nordic walking | 75 min |
| 3rd week | Training session | Duration |
| Monday | Light jogging | 45 min |
| Wednesday | Light jogging | 45 min |
| Thursday | Fat metabolism run | 45 min |
| Saturday | Light Nordic walking | 90 min |
| Week 4 | Training session | Duration |
| Monday | Light jogging | 60 min |
| Wednesday | Light jogging | 45 min |
| Thursday | Fat metabolism run | 45 min |
| Saturday | Light jogging | 90 min |
| Week 5 | Training session | Duration |
| Monday | Fat metabolism run | 60 min |
| Wednesday | Alternating tempo run | 45 min |
| Thursday | Interval Running | 45 min |
| Saturday | Light Nordic walking or cycling | 120 min |
| Week 6 | Training session | Duration |
| Monday | Fat metabolism run | 60 min |
| Wednesday | Alternating tempo run | 45 min |
| Thursday | Fat metabolism run | 45 min |
| Saturday | Light Nordic walking or cycling | 120 min |
| Week 7 | Training session | Duration |
| Monday | Fat metabolism run | 60 min |
| Wednesday | Alternating tempo run | 45 min |
| Thursday | Fat metabolism run | 60 min |
| Saturday | Light Nordic walking or cycling | 120 min |
| Week 8 | Training session | Duration |
| Monday | Fat metabolism run | 60 min |
| Wednesday | Alternating tempo run | 60 min |
| Thursday | Interval Running | 60 min |
| Saturday | Light Nordic walking or cycling | 120 min |
| Week 9 | Training session | Duration |
| Monday | Light jogging | 60 min |
| Wednesday | Medium pace jogging | 45 min |
| Thursday | Light jogging | 45 min |
| Saturday | Light Nordic walking or cycling | 120 min |
| Week 10 | Training session | Duration |
| Monday | Light jogging | 60 min |
| Wednesday | medium jogging | 45 min |
| Thursday | Light jogging | 45 min |
| Saturday | Light Nordic walking or cycling | 120 min |
| Week 11 | Training session | Duration |
| Monday | Light jogging | 75 min |
| Wednesday | Medium pace jogging | 60 min |
| Thursday | Light jogging | 60 min |
| Saturday | Light Nordic walking or cycling | 120 min |
| Week 12 | Training session | Duration |
| Monday | Light jogging | 75 min |
| Wednesday | Medium pace jogging | 60 min |
| Thursday | Light jogging | 60 min |
| Saturday | Light Nordic walking or cycling | 120 min |
